Center for Research on Ingredient Safety

What are essential metals?

Essential metals are elements that our bodies need in small amounts to perform various physiological functions.

Essential metals are involved in numerous biochemical processes, including enzyme function, hormone regulation, and maintaining the structural integrity of cells and tissues, and more.  Some essential metals include (1,2):

• Copper

• Iron

• Magnesium

• Manganese

• Selenium

• Zinc

These metals are considered micronutrients.

What are micronutrients?

Micronutrients are nutrients that our bodies need in small amounts to function correctly. 

Unlike macronutrients (carbohydrates, proteins, and fats), which are required in large quantities, micronutrients are needed in small amounts but are crucial for various physiological and biochemical processes. They include vitamins, metals, and minerals, each playing specific roles in maintaining health.

Where do we find metals in our diets?

Our diets are the primary source of these essential metals. Here are some common dietary sources:

• Copper: Available in organ meats, shellfish, nuts, seeds, and whole-grain products.

• Iron: Found in red meat, poultry, fish, lentils, beans, and spinach.

• Magnesium: Found in green leafy vegetables, nuts, seeds, whole grains, and dark chocolate.

• Manganese: Found in nuts, legumes, seeds, tea, whole grains, and leafy green vegetables.

• Selenium: Present in Brazil nuts, seafood, meat, cereals, and grains.

• Zinc: Present in meat, shellfish, dairy products, nuts, and seeds.

How do the metals get into our foods?

Essential metals enter our foods through in two primary ways:

• Soil and Water: Plants absorb metals from the soil and water. The mineral content of soil varies by region, affecting the concentration of essential metals in crops.

• Food Processing and Fortification: Some foods are fortified with essential metals during processing to enhance their nutritional value.

Essential metals are also present naturally in animal products. If you’re an omnivore, you will get metals via the animal products you consume.

Are metals the same as minerals?

While the terms "metals" and "minerals" are often used interchangeably, they refer to different concepts: 

• Metals: These are chemical elements with specific properties such as conductivity and malleability. Essential metals are a subset of metals that play crucial roles in biological systems. 

• Minerals: These are naturally occurring inorganic substances that include both metals and non-metals. Minerals are broader in scope, encompassing all essential nutrients our bodies need from inorganic sources (including calcium, potassium, etc.). 

Should I take supplements containing these metals?

Whether you need to take supplements depends on your dietary intake and your individual health needs. 

If you have a well-balanced diet rich in diverse foods, you may not need supplements. However, vegetarians, vegans, and individuals with certain medical conditions may require supplementation.

Always consult a healthcare provider before starting any supplement regimen. They can help determine if you have a deficiency and recommend appropriate dosages.

Remember, the dose makes the poison, and excessive intake of some metals can be harmful. For example, too much iron can cause toxicity, while excessive zinc can interfere with copper absorption.

The good news.

Essential metals are readily found in our earth and thus the foods we enjoy. And, through our diet, most of us can meet our nutritional needs by consuming a balanced diet rich in diverse foods. 

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